Abdominales (Dead Bugs)
All & Work
A1: Dead Bugs
30s - R arm and R Leg moving
30s - L arm and L leg moving
30s - L arm and R leg moving
30s - R arm and L leg moving
Start with 30s for each of the above. Each session try to add 10 or more seconds to each round. Make sure you keep your back connected to the floor at all times - the lower back should never leave the floor. You can check with you free hand.
No rest between the 4 sets, rest 60s before starting on next thing.
For the next three exercises - do them all back to back with as little rest as possible. That means you do the 10 reps of side bends each side, then 10 reps of baby crunches and then 15 reps of arch ups with minimal breaks. Repeat that 3 times.
B1: Oblique Side Bends (Elbow on hand)
3 x 10 reps (each side)
Use the elbow to start. Top leg goes in front. Try to keep the hips square!
No rest between sides.
B2: Baby crunches
3 x 10 reps
Don’t let the neck drive this motion, it should all come from the abs. To make it more difficult start to straighten the arms. Never allow the lower back to arch or lift from the floor.
B3: Arch Ups
3 x 15 reps
Try to arch up maximally lifting chest and knees of the floor. If the neck hurts or feels uncomfortable tuck the chin to chest but still try to arch through the rest of the back.
